The number one New Year’s resolution made by Americans is “eat healthy.” What does this mean? Studies have shown the vast majority of resolutions are never met because they’re vague, so I asked a registered dietitian to help me develop a plan for success.

“The crucial part of healthy eating is having a balanced diet,” says Anne Hytrek, MSEd, RD, LD, CDE, who works at Ankeny Prairie Trails Hy-Vee and serves on the Iowa Food & Family Project’s Advisory Committee. “One food group doesn’t give all that your body needs for proper brain and muscle function. That’s why it’s so important to eat foods – in proper portion sizes – from all food groups.”

Portion control is another key to healthy eating. Our supersized, fast food society has led to the mind shift that 16 ounces of soda and 1-pound burgers are standard. The truth is that one portion of meat is 3 ounces, or about the size of a deck of cards.

“A ‘petite steak’ is usually 8 ounces and that’s more than twice the recommended serving of meat per meal,” explains Hytrek. “When people replace portions of meat with vegetables as the U.S. dietary guidelines suggest, they’re probably going to need to snack in between meals. Snacks are fine as long as they’re planned to balance your diet.”

While the guidelines encourage Americans to eat more nuts, Hytrek says that literally a handful of nuts constitutes one serving. Also keep in mind that not all nuts have the same caloric content. Almonds, walnuts and pistachios have lower calories than peanuts and pecans. Cashews and Macadamia nuts have the most calories. Be intentional in your meal and snack choices, so that you don’t unintentionally raise your caloric intake.

Another tip for eating healthier in the year ahead is getting the recommended 5 servings of fruits and vegetables daily. Try to have at least one different colored vegetable and one different colored fruit at a meal, suggests Hytrek. This is a win-win because your plate will be more visually appealing, and you’re more apt to eat a colorful meal.

Also consider adding fruits and vegetables as “healthy snack options.” Two clementines, or cutie oranges, is one serving. One banana is two servings. You might be able to add two servings of fruit to your diet simply by enjoying a mid-morning and mid-afternoon snack, which in turn, will help you stave off hunger until meal time.

This time of year, when we don’t have the gardens and fresh fruits in season, shop the frozen section. Frozen fruits and vegetables actually may have more nutrition than some out-of-season produce. For example, fresh strawberries aren’t in season. The boxes of strawberries in the fresh produce section now don’t contain as much vitamin C as the frozen ones, which were picked while they were ripe and frozen when these fruits were in season. Just be cautious that you’re choosing unsweetened berries or the added sugar will negate the added nutritional benefits.

Speaking of added sugar… don’t fool yourself into thinking that fruit smoothie is a guaranteed healthy choice! Hytrek says it really depends on how the smoothie is made. Some recipes call for Greek yogurt or unsweetened almond milk, which can provide nutritional benefits without all the added sugar. Most smoothies contain real fruit, which contains natural sugars, plus juice and added sugar. If this is the case, a recommended serving size for a fruit smoothie is actually be an 8-ounce cup or smaller!

In addition to smoothies, another food trend is roasted or caramelized vegetables. Today Ann Hytrek is sharing with us a recipe from Hy-Vee.com for a Healthy Caesar Salad. Bake a few kale chips to jazz up your salad and replace the calories from croutons. If you have any leftover kale, add it to a casserole or pasta.

Some of the best memories are made on roads less traveled. What I enjoy most about my job as marketing director for Latham Hi‑Tech Seeds is the ability to travel the rural countryside, meet some of the world’s nicest people, experience new things and enjoy regional foods.

Each region is known for something unique. If you’re enjoying “hot dish,” you’re most likely in North Dakota. Runza is distinctly Nebraska. Minnesota, the land of 10,000 lakes, is known for fresh catch of the day and Wild Rice Soup.

So how would you describe traditional Iowa fare? “Meat and potatoes” best describes the food scene in Iowa, but Executive Chef Jason Culbertson at the Hotel Julien Dubuque says a food revolution is underway.

“Our culinary roots are heavily influenced cuisine that our ancestors brought from Canada and European countries,” says Chef Culbertson, a Dubuque native and a graduate of Le Cordon Bleu College of Culinary Arts in Minneapolis.

“Our menus are influenced by what’s grown locally and what’s readily available,” adds Chef Culbertson. “Iowans certainly produce quality meat, but we’re definitely doing meat and potatoes in a more sophisticated, contemporary way. We’re emphasizing plating and presentation more than ever with a focus on making our dishes as aesthetically pleasing as they are delicious.”

During a recent stay at the Hotel Julien Dubuque, I was treated to a stay in a luxurious Executive Room and breakfast in Caroline’s Restaurant. This trip was part of the research author Darcy Maulsby is doing for the book she’s writing on Iowa’s culinary history. Like Darcy, I enjoy learning about history and indulging in fabulous foods. That’s why I found these facts so fun:

1. Since 1839, a hotel or inn has occupied the corner of Second and Main.
2. The Julien has hosted famous guests such as Abraham Lincoln, “Buffalo Bill” Cody, Mark Twain and Al Capone.
3. After a $30 million restoration in 2009, the Hotel Julien Dubuque has been restored its original grandeur. This stunning boutique hotel marries modern amenities with historic charm. It features “richly appointed suites, a stunning Grande Ballroom, exquisite meeting spaces, and a sunlit pool and fitness center.” (Yes, I took this verbatim from a news release because I couldn’t say it better myself!)
4. Around 1900, the City of Dubuque was equal to Chicago in size. Dubuque was an important center for trade and commerce, and the Julien was the focal point of this bustling economy. It gained recognition as a gathering place for the city’s rich and famous.
5. Al Capone may have owned an interest in the Julien. For certain, he was a frequent guest. When things got hot in Chicago, Capone would allegedly take over the entire eighth floor for its vantage point. Capone’s guards watched for Feds or rival gangs crossing the Mississippi from Illinois.

The Hotel Julien Dubuque is steeped in history. One of the most interesting characters in its past (IMO) is Caroline Fischer for whom Caroline’s Restaurant is named. Caroline is the great-great-grandmother to the three cousins who today manage the Fischer Companies and the Hotel Julien Dubuque. Caroline’s husband, Louis, was a partner in the Fischer ice business.

When Louis died in 1875, Caroline took over his ice business. Widowed at age 31 years with five young children to raise, this determined woman became one of Iowa’s first female entrepreneurs. Caroline is said to have followed her deliverymen around because taverns to which they delivered ice would provide free drinks to entice the deliverymen to leave a little extra ice. If an employee was passed out in his ice wagon, Caroline drove home his team of horses and wagon with her own horse and buggy in tow!

Caroline eventually bought out her partners in the ice business. She invested in downtown and riverfront property, and brought her family into the business that still exists today. What’s not to love about this type of persistence and spunk? Caroline reminds me of the many women who have blazed trails in Iowa agriculture.

In honor of the tenacity of Iowa’s pioneers, today we’re sharing with you a recipe that puts a twist on a meat and potatoes meal. I love this original recipe for twice baked potatoes from Ree Drummond of The Pioneer Woman. (You could substitute a favorite of your own.) The twist comes with spooning the twice baked potatoes into a martini glass and garnishing with green onion, shredded cheddar cheese and a cherry tomato on top. Toast the new year with a fun twist on Iowa’s favorite- Meat and Potatoes! This hearty meal is sure to hit the spot on a cold winter’s day or night.

Click here for more recipes from Dubuque.

P.S. You might find it interesting to note the Hotel Julien Dubuque was the featured on the 19^th season finale of ABC’s The Bachelor, featuring Iowa farmer Chris Soules.

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Dan Goll of Garner feels blessed that he and his wife, Traci, are raising their three children in the house where he grew up in rural Garner.

“I always knew that I wanted to farm, but I started farming full time even sooner than I thought,” says Dan, who graduated from high school in 1987. He attended North Iowa Area Community College (NIACC) for two years and started farming full time in 1990 due to his father’s health issues.

“I love putting in crops in the ground and watching them grow,” says Dan. “My favorite time of the year is when you just see the rows appear in the fields. It’s the same with livestock. I love it when calves and pigs are first born. You have to make sure that calf gets up and nurses and that the pigs get dried off and get something to eat. These times are what I love about farming.”

Dan grew up raising cattle and hogs still enjoys feeding them. He and his children also raise crossbred show pigs and Boer goats.

“Our kids have learned to accept responsibility at a young age,” says Dan, a proud father of three. The Goll’s oldest son, Alek, is a senior in high school. Erik is a freshman in high school, and Emma is a fifth grader. “They have to manage their time. They have school activities, extracurricular activities like sports, 4-H and FFA plus homework. They also have animals that require their time and attention, so they have to figure out how to find time to get everything done.”

Raising livestock teaches kids a lot about life. On the day before the Golls were supposed to leave for the Iowa State Fair, Alek’s barrow died. Any loss is tough, but it’s especially tough when a kid has spent countless hours working with an animal and preparing it for the show ring. Alek was disappointed, of course, but he also knew these types of things can happen. He told his dad, “That’s part of having livestock.”

Another advantage of being involved in 4-H and FFA is the opportunity to develop leadership skills. Alek has served as secretary and vice president of his FFA chapter. He has also served on the Junior 4-H county council and now on the Senior 4-H county council. Erik has been vice president of his 4-H group. He’s also been very active with First LEGO League, where youth in 3^rd through 8^th grades build and program robots out of Legos that perform multiple tasks, and with First Tech Challenge (FTC), a more advanced robotic program. Both Lego League and FTC are interests Erik developed through 4-H. Emma served as Hancock County Fair Princess in 2014. She enjoyed showing livestock for the first time at the 2015 county fair and is looking forward to her second year as a member of the Concord Challengers 4-H Club.

“The relationships you form through 4-H and FFA are so important,” says Dan. “You get to know people. You travel to places you might not otherwise go. And you learn to think about others and to get involved in your community.”

Giving back to his community remains important to Dan. He has served as an EMT on the volunteer ambulance crew for 22 years. He’s also very active in his church and has served as Sunday school superintendent, trustee, vice chairman, and chairman. He and his wife also led the senior youth for the past five years until a fulltime DCE (Director of Christian Ed) was hired this fall. In addition, Dan has traveled to Haiti on a mission trip where he helped build homes through the Global Compassion Network.

“Traveling to a place like Haiti really reminds a person just how blessed we are to live where we do,” says Dan. “I loved growing up on a farm. Even though my wife grew up in town and has worked her entire career as a nurse, she says she can’t think of a better place to raise a family than on a farm. I hope our children have fond memories of the time we’ve spent working together.”

One of the fondest memories Dan has from his youth is silage harvest with his father and cousins. They took turns eating at one another’s house, depending on where the fields they were harvesting were located. When it was her turn to provide the harvest meal, Dan’s mom always made Scalloped Eggplant. You might say it was her signature dish, so today Dan is sharing that treasured family recipe on TheFieldPosition.

A record $4,000 was raised for the Franklin County 4-H Foundation’s scholarship fund last week during the 5^th annual Brown Bag Burger Lunch. A record 796 pork burgers were grilled thanks to an outpouring of community support, including Franklin County Pork Producers, Latham Hi‑Tech Seeds and Fareway. Special thanks also to Franklin County farmer and 4-H advocate April Hemmes for offering $1,500 in matching funds as a memorial to her father, who had served for years on the Extension council.

The weather on October 7 was absolutely picture perfect, so that helped encourage local business people to come to the Fareway parking lot over their lunch hours. Some people literally put down their end gates and enjoyed a picnic lunch on a beautiful fall day! Two local employers texted in orders for 50 burgers each. It was common for people to pick up orders of 12, 16 or 24 burgers to feed farmers in the field.

We thank each and every one of you, who come out and supported this life-changing youth organization! The inaugural Brown Burger Bag Lunch was held in October 2011, and I believe we sold about 250 burgers that year. The publicity for that event helped make county residents aware of our goal to endow a 4-H scholarship for youth here in Franklin County. Each year the lunch has grown.

Each year we grill more burgers, and each year we raise more money for local scholarships. Since this fund was established, we’ve been able to award six scholarships in Franklin County:

2012 – Jessica Buchanan

2013 – Ethan Meints and Karter Miller

2014 – Brooklyn Plagge, Joe DeVries and Jenna Borcherding

Below are links to Franklin County 4-Hers whom we’ve featured on our TheFieldPosition blog:

• 6 Reason 4-H is Fit for a King
• Franklin County Family Shares Favorite Bread Recipe
• 4-H Brought this Couple Together and Binds Their Family
• Van Wert Family Celebrates 4 Generation of 4-Hers
• 4-H and Farming are Plagge Family Traditions

In honor of National 4-H Week and National Pork Month – both of which are celebrated in October, today I’m sharing a recipe from the Hometown Potluck Favorites recipe book produced in 2009 for the 60^th anniversary of the Iowa 4-H Foundation.

Latham® dealers know her as the Sales Account Manager who answers questions about our online ordering and inventory system or helps schedule deliveries. You might hear her smiling voice leading SeedWare webinars, but Sandie Johnson is about to play a new role. Watch for her later this month when the Mason City Community Theatre presents Social Security by Andrew Bergman.

“Once you are bitten by the acting bug, it just stays in your blood,” says Sandie, who has been involved with theatre in many different ways over the years from prompting lines, sourcing props and acting. She played a few different roles in her twenties for Story Theatre, a variety of Grimm Brothers Collection and Aesops’ Fables.

“This is my first performance with Mason City Community Theatre,” adds Sandie. “Even though I have a background in performing, I haven’t had a stage role for about six years. I’m a bit nervous, but I have to say, I’m mostly excited!”

Sandie will play Trudy, a housewife who has been taking care of her eccentric mother. When Trudy decides she and her husband must intervene in the life of their daughter who is attending college, they take “Granny” to Manhattan where Trudy’s sister and brother-in-law own an art gallery.

“I didn’t audition for a particular role, although I hoped I’d get Trudy IF I was cast. She’s a character that is really a lot of fun to play,” says Sandie.

A lot of time goes into putting on a show, explains Sandie. There is so much work that goes on behind the scenes: set, props, costumes, lighting, music, and box office to name a few. But Sandie says it’s all worth it when the production comes together and the audience has a wonderful time at the show.

Make plans to see one of the upcoming shows at the Mason City Theatre: 7 p.m. on October 22, 23, 24, 29 and 31 or 2 p.m. on Oct. 25 and Nov. 1. Tickets are available by calling the box office at 641-424-6424 between 1 and 5 p.m.

“There aren’t many things better than getting to see live theatre and catching a few laughs,” says Sandie. “It’s a great opportunity to take a night out before the snow flies and have some fun. Plus, it’s a really great play!”

Not only is Sandie involved with theatre, but her two children also were involved in theatre growing up. Her daughter even majored in theater in college. Today her son and daughter both live in the Minneapolis-St. Paul area, but they’ll make the short trip down I-35 to catch a show. You can bet her husband, Todd, also will be there. Sandie and Todd have been married for about 13 months, and with him, she has two more grown children and five grandchildren.

In her free time, Sandie enjoys cooking and especially trying new recipes. Today she’s sharing with us two appetizers that she has made for past cast parties, as well as one of her favorite fall comfort foods.

Career experts say you should never talk politics or religion at work. Relationship experts say you should avoid both of these topics on a first date. Perhaps Iowans should add “collegiate affiliation” to the list of taboo topics!

Nothing sparks debate in this state like the annual Iowa Corn Cy-Hawk Series. Stakes are high because only one team will go home with the Cy-Hawk trophy – and bragging rights. The Cyclones have an 8-7 edge since 2000. Hawkeye fans are still licking their wounds after falling to the Cyclones last season in the final seconds – on their own turf.

Kickoff for tomorrow’s Iowa State vs. Iowa football game is set for 3:45 p.m. in Jack Trice Stadium. With the south end zone project complete, there’s seating for 61,500 fans. It’s sure to be a game-day atmosphere like few natives have ever experienced. Ear plugs may be advisable.

You can bet that parking will be at a premium in Ames tomorrow. Fans will park hours ahead of game time to set up grills and lawn games because no one (IMO) knows how to tailgate like they do in Ames. From slow cooked beef brisket to BBQ Bacon-Wrapped Pork Loin Strips, you can bet these fans look as forward to the feast as they do to the football!

Today we’re sharing recipes and party-hosting tips to ensure you have fun, whether you’ll be following the game from your living room, in a parking lot or at the stadium. Click on one of these related links below:

• Tips for Throwing a Spirited Tailgate
• Win or Lose, Make Your Tailgate a Success
• Preparing for the Tailgating Season

We’re also sharing a recipe from the new Iowa Food & Family Cookbook from 2015 Midwest Farm Mom of the Year, Sara Ross. Her recipe for Grilled Corn Salsa is sure to be a crowd pleaser for both Hawkeye and Cyclone fans with golden sweet corn, black soybeans and red peppers. Go team!

P.S. Remember to tune into the Cyclone Radio Network following the game for the Latham Hi‑Tech Seeds Locker Room Show and commentary by analysts, players and coaches.

Guest blog by Kilah Hemesath, Latham Hi‑Tech Seeds Marketing Intern

One of the many features the Iowa State Fair is known for is the delectable food. The food at the fair comes in all shapes and sizes, from deep fried, to bacon wrapped and chocolate dipped! There are 64 options this year that will be served … on a stick! It seems that food on a stick is more fun to eat, or maybe it’s easier to walk and talk with, but it’s quite a hit!

There is something about this greasy goodness that brings people of Iowa together. With over 200 food stands, the vendors at the fair have found a way to incorporate all types of food for all types of tastes.

The food vendors at the fairgrounds will be hosting 16 new foods this year. There will be everything from a new steak wrap at the Cattleman’s tent to deep fried PB & J and apple pie on a stick. A few “must-trys” from the new food list for me are the chocolate dipped strawberries on a stick and the corn in a cup! I will forever have a sweet tooth for a tasty corn dish, so I can only image how this will be! I have shared my favorite scalloped corn recipe below – give it a try!

From back in elementary school, we were all taught the food groups and the importance of eating food from all the categories every day. For a quick review, the food categories are the following: grains, vegetables, fruit, milk and meat and beans. Of course, exercise is included, too, but let’s assume that will come throughout the course of the day as you walk around the fair and check it out!

You would be able to fulfill your grains and meat by eating any sandwich or wrap. Whether you choose a beef brisket sandwich or a gyro, you’ll find yourself with a full stomach! As far as vegetables go, you can pick up some grilled vegetables, or try a salad on a stick. I’d be interested to see how that looks on a stick, but I’m sure they find a way to make the vegetables stay!

As I mentioned above, you can get a fruit serving in your diet by eating the chocolate covered strawberries. An even healthier route would be picking up a fresh fruit cup from one of the vendors. The last food group to fulfill would be some dairy! The Iowa State Fair offers five different types of ice cream, so you can pick whichever you’d prefer! I would have to stick to the original soft serve, but the options are endless. Find a complete list of the food served at the Iowa State Fair here!

The Iowa State Fair brings people together while enjoying the venue and wide variety of food, regardless of your preference. Head to the state fair within the next couple weeks and enjoy it!

Ray Beutz is proud to be a third generation dairyman in Stearns County Minnesota. His grandpa moved onto the family farm in 1928. His father was born here. It’s also where Ray and his wife, Jean, are raising their three children: Matthew, 21; Miranda, 19; and Brian, 12.

“Our kids have literally grown up on this farm, and I can’t think of a better place to raise a family,” says Jean, who was raised on a nearby farm where they raised hogs and beef cattle. Although she wasn’t raised on a dairy, Jean has been Ray’s partner for the past 22 years. She helps wherever she’s needed, from filling the feed cart to feeding the heifers, dry cows and calves.

Ray adds, “Our kids have developed a strong work ethic and they know the value of a dollar.” Those two lessons that have been passed through the generations as Ray’s grandfather fought in World War I and his father grew up in the Depression. Ray attended high school during the 1980s Farm Crisis when many dairy herds across the state were being sold en masse. Fortunately, Beutz Dairy was in a position that allowed Ray to begin milking when in 1984 when he graduated high school.

Seven years ago the Beutz family faced the decision of whether to undergo a massive remodel of the original barn or to build a new dairy barn. With several years before retirement – and the possibility of having a fourth generation join Beutz Dairy – they decided to invest in a new dairy barn with a swing 10 parlor. It actually turned out to be a “swing 11” to increase worker safety, but Ray says “it’s the cat’s meow” when one person is doing all the milking. One group of cows gets milked while cows on the other side are prepped.

Beutz Dairy has 125 cows with 110-115 in the milking string. They also raise corn, soybeans and alfalfa. In addition, they recently took on a Latham® Seeds dealership. One reason Ray says he chose Latham is because the company has a long history. Like Beutz Dairy, Latham Seeds is a multi-generational, family-owned business being operated by the third generation.

Latham has developed a reputation for top-performing products, which Ray says is evident by the number of top placings. In fact, Latham corn and soybean products scored 280 Top 10 finishes in the 2014 F.I.R.S.T. Trials in Iowa, Minnesota and South Dakota.

“Genetics are genetics, whether you’re buying cows or seed,” says Ray, who sold a competitive seed brand for about a decade. “I’ve always enjoyed learning about seed products, including new traits and technologies. I really like all of the options that Latham Hi‑Tech Seeds has to offer from (Genuity®) Roundup Ready 2 Yield® and LibertyLink® soybeans to everything from Bt hybrids and (Genuity®) SmartStax.”

“That’s the kind of diversity you can only get from an independent company,” adds Ray. “Plus, Latham’s products are supported by great people. There’s just a phone call away when I have a question. I’ve enjoyed working with Corey Catt (Latham Forage Products Manager) in the past, and I’m really looking forward to working with him again now. Corey understands that high-quality forage produces high quality milk and drives productivity.”

With a seed dealership, a dairy and a farming operation – plus a house filled with three children who are on-the-go – Ray and Jean cherish family time around the dinner table. One of their family’s favorite side dishes is cheesy potatoes. Sit down with the fam this weekend and celebrate June Dairy Month!